In this Huberman Lab Essentials episode, I explain how to develop a rational supplementation protocol tailored to your specific needs, nutrition and budget. I discuss foundational supplements and single-ingredient supplements for sleep, hormone support and cognitive enhancement and focus, including how to test individual ingredients, choose appropriate dosages and cycle certain compounds. I also explain why behavioral tools and nutrition remain the foundation for mental health, physical health and performance.

Show notes: https://www.hubermanlab.com/episode/essentials-developing-a-rational-approach-to-supplementation-for-health-and-performance

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Timestamps
00:00:00 Supplementation
00:00:12 Behavior, Nutrition, Supplements & Prescription Drugs
00:03:16 Supplementation Context & Individual Needs
00:04:44 Foundational Supplements; Tool: Vitamin & Mineral Supplements
00:06:20 Tool: Sleep, Nutrition & Budget Questions; Broad-Spectrum Supplements
00:08:22 Sleep Supplements; Tool: Caffeine & Food Timing
00:09:16 Tool: Middle-of-the-Night Waking, Myo-Inositol; Theanine & Vivid Dreams
00:10:20 Tool: Falling Asleep, Magnesium Threonate & Apigenin
00:11:35 Tool: Test Single-Ingredient Supplements
00:13:37 Melatonin
00:14:24 Hormone Support, Behavior & Nutrition
00:15:41 Fadogia Agrestis, Dosage & Cycling
00:18:01 Tongkat Ali & Free Testosterone
00:19:00 Menstrual Cycle & Supplement Effects
00:20:04 Cognitive Enhancement & Focus; Stimulants, Caffeine & Alpha-Yohimbine
00:22:31 Neuromodulators, Alpha-GPC & L-Tyrosine
00:24:14 Stimulants vs. Neuromodulators; Tool: Explore Supplements Separately
00:26:33 Omega-3 Fatty Acids & EPA
00:28:28 Protein & Food-Based Supplements
00:30:58 Recap & Key Takeaways

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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Trying intermittent fasting.
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Eating mindfully.
Eating protein with meals.
Cutting back on sugar and refined carbohydrates.
Eating plenty of fiber.
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Getting a good night’s sleep.

How to fat burn?
Most research recommends 150–300 minutes of moderate to vigorous exercise per week, or roughly 20–40 minutes of cardio each day ( 35 ). Running, walking, cycling, and swimming are just a few examples of cardio workouts. Studies show that the more aerobic exercise people get, the more body fat they tend to lose.

Does walking burn fat?
“We burn fat during a walk, but what’s even better is that walking consistently primes our bodies to be better at using fat for fuel, meaning that we become better fat burners even at rest,” explains Lindsay Allen, MS, RDN, owner of Back in Balance Nutrition & Fitness.

How to lose fat per day?
One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking. Work up to at least 30 minutes of aerobic exercise most days of the week. Some people may need more exercise than this to lose weight and keep it off. Also aim to do strength training exercises at least twice a week.

For all your queries please do watch this video completely and meet Dr. Deepthi Kareti at Immense Diabetes Care Centre.
Where she can help you put together a diet based on your health goals, tastes and lifestyle. she can also talk with you about how to improve your eating habits, such as choosing portion sizes that suit the needs for your size and activity level.

Best Fruits for Diabetes in telugu |which fruit is good for diabetic Patient in telugu Immense Diabetes Care Centre
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